Free Workouts in Wilmington NC Surrounding Area

BobbyStiks

PAX: 21 of them. They are recorded on Ugly’s phone. You know who you are

Warm Up:

·SSH x 30 IC

·BTTW head taps x 10 IC

·Hold BTTW until we have two groups established

BTB THANG:

·Burpee Death March around pond and to the pull up bars

·Cycle 1:

o10- pull ups

o15- incline rows

o20- decline merkins

o25- dips

o30- sweat angels

oLap around the pond (circle back to get the SIX)

·Cycle 2:

o10- burp ups

o15- toes to bar

o20- side plank dips (per side)

o25- fence hops

o30- V ups

oPlank for the SIX

·Indian Run to meet the other group at the end of the parking lot

UGLY STIK THANG:

·8 rounds of Tabata:

oRounds 1-3: 20 seconds on, 10 seconds rest

oRounds 4-7: 20 seconds on, 10 seconds high knees

oExercises:

§Squat

§Merkins

§Split jacks

§V-Ups

GROUP THANG:

·2 single file, even lines. PAX across from you becomes your partner.

·Line A run to the stop sign and back

·Line B starts broad jump burpees

·When runner gets back, he takes over for partner B, who runs to the end of the street and back

·Flapjack until you have both gotten to the STOP sign

·Mary while we wait for the SIX:

oFlutter Kicks x 35 IC

oRosalita x 25 IC

oLBC’s x 25 IC

oAmerican Hammer x 25 IC

·2 lines at the end of the road

oBackwards run to first speed bump

oKaraoke to next speed bump

oLunge walk to last speed bump

oCircle back and pick up Sulfur Toe (formerly known as Surf N Turf)

MOLESKINZ/COT:

·Very strong and very quiet group this morning. Either they were too cold to talk or they had no breath left. I’ll take either as a sufficient excuse. Regardless, I worked up a sweat in 25* weather, so I’ll call it a win!

·Hoff showed his mortality this morning, but fortunately we all have a strong bond pushed him through the final workout cycle! Excellent job to push through and finish!

·Not sure how the chatter and exhaustion level was from Ugly’s group, but they were waiting with Mary and ready for us to start the broad jump burpee fun!

·Great job by all! Way to fight the fartsack on a brisk March morning!